Ruhtroh Posted November 20, 2010 Author Share Posted November 20, 2010 if you have cleans you can clean the weight into a front squat and don't need the rack. Thanks. I don't know how to clean, but I can sit on the bench and grab the weight from the bench press supports.I'll give front squats a try. Link to comment Share on other sites More sharing options...
VeganEssentials Posted November 20, 2010 Share Posted November 20, 2010 http://www.youtube.com/watch?v=lF6SntdVvjw Quick and basic clip of how you'd do a power clean to get into a front squat position. Learning how to clean properly is actually fairly technical, and once you get into bad habits for technique (like me), they become nearly impossible to break. Do them sparingly until you get someone to really help work in proper form, or you'll end up with the ugliest muscled-up clean technique that just doesn't want to get better. Or, you could go with the old Steinborn approach to squatting: Though, most gyms seem to frown on that one Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 20, 2010 Author Share Posted November 20, 2010 Ok, I'll see if I can clean the weight without breaking myself or anything else. And I'll have to by sure to not fall over on the front squat. It'll feel different than a back squat, I imagine.Thanks! Link to comment Share on other sites More sharing options...
MaryStella Posted November 20, 2010 Share Posted November 20, 2010 @ ve - i can see why most gyms would frown on that! lol! go lighter on the front squats than you would with a back especially if you just starting cleans. I personally think they are great! you can always do deadlifts instead too. Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 20, 2010 Author Share Posted November 20, 2010 11/20/10 Some leg press machine (can almost max it out, and I have weak legs!)Front squats: 5 reps at 95 pounds, 5 reps at 135. These hurt my wrists. I'll do some shoulder dislocations for flexibility.OHP: (5, 4, 4) 85Deadlifts: (1x5) 285, single at 315Pull-ups: 4, 3, 3Prone bridges: (3x30 seconds) +45 poundsBench: (1x5) 135, (1x5) 155, single at 165, single at 175 *PR*Barbell bicep curls... don't hate me!Chin-ups: 3, 3, 3 I'm pretty happy with my new bench 1RM. I probably could have done 180 or 185. Link to comment Share on other sites More sharing options...
chewybaws Posted November 21, 2010 Share Posted November 21, 2010 Front squats: 5 reps at 95 pounds, 5 reps at 135. These hurt my wrists. I'll do some shoulder dislocations for flexibility. A few points - 1. Make sure the bar is resting on your shoulders completely and you are upright. I find it more comfortable to have it on the end of the fingertips of only a couple of fingers2. Keep your elbows UP and in at all times. Constantly concentrate on this.3. You don't lean forward like a low bar squat. Your torso stays upright, go down as far as your flexibility will allow. DO NOT LEAN FORWARD to get deeper. Your elbows will come down, your wrists will bend and they will hurt. Nice work on the bench, you've overtaken me Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 23, 2010 Author Share Posted November 23, 2010 11/22/10 Leg press machine (lame, I know)Bench press: (5x5) 155 *PR*DLs: (1x5) 285 (Oops! Should have done 295)BB rows: (3x5) 115Dips (couldn't add weight with the bar set up there)Barbell curls Link to comment Share on other sites More sharing options...
robert Posted November 24, 2010 Share Posted November 24, 2010 Just stopping by to say hi! Have a great week! Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 24, 2010 Author Share Posted November 24, 2010 11/24/10 Deadlift: (1x5) 295... actually, 305! I accidentally had 10 extra pounds on one side! It felt awful hahaOHP: (3x5) 85 Lame, I know.Prone bridge: +45 pounds for 45 secondsChin-ups: 5 Quick, lame workout today. I've deadlifted three times in a row, so I desperately need two rest days.Why is my OHP so weak relative to my bench?? Thanks, Chewy and Robert! Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 24, 2010 Share Posted November 24, 2010 I have the opposite problem, my bench is weak relative to my OHP. Nice on the deadlift! Link to comment Share on other sites More sharing options...
chewybaws Posted November 25, 2010 Share Posted November 25, 2010 OHP is simply a tough lift man. It's not different from bench in just a shift from chest to more shoulders, you have to balance that weight from the floor, a lot of core strength and it's way more taxing. One thing I've noticed is you can squat or deadlift heavy before heavy bench and it won't affect it really. But doing them before OHP just kills your core strength before you get started. Haha lop-sided deadlifts. Better than curls Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 25, 2010 Author Share Posted November 25, 2010 OHP is simply a tough lift man. It's not different from bench in just a shift from chest to more shoulders, you have to balance that weight from the floor, a lot of core strength and it's way more taxing. One thing I've noticed is you can squat or deadlift heavy before heavy bench and it won't affect it really. But doing them before OHP just kills your core strength before you get started. Haha lop-sided deadlifts. Better than curls Hey! Give me a break! I got some stretch marks from those curls! Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 28, 2010 Author Share Posted November 28, 2010 11/27/10 Leg press machineBench press: (5, 5, 5, 3, 2) 160DL: (1x5) 305. TONS of reps at 225 and 135. Quick workout today. I've decided to deload the DL again because my form isn't the best. Will go back down to 225. Link to comment Share on other sites More sharing options...
Ruhtroh Posted November 30, 2010 Author Share Posted November 30, 2010 11/29/10 Squats: (3x5) 185OHP: (3x5) 85DL: (1x5) 225, (1x3) 275 Deloaded Pull-ups: 4, 2, 1 EwProne bridges: (2x30) seconds +45 pounds I'm back at school and can squat again. Call me a momma's boy, but I miss home already! It's nice to be one of the strongest people in the gym at home. Link to comment Share on other sites More sharing options...
Ruhtroh Posted December 1, 2010 Author Share Posted December 1, 2010 12/1/10 Squats: (3x5) 190BP: (3, 2, gave up) 160, reps at 135 AWFUL I went 5, 5, 5, 3, 2 last time I tried 160BB rows: (3x5) 120 *PR*Dips: 7, 6 unweighted Bad workout. I don't eat as well at school, nor am I as happy. Obviously this isn't good for my progress. My roommate drives me crazy. He is always in the room. Okay, now I'm mostly just whining, not proposing reasons why my lifts are suffering. Link to comment Share on other sites More sharing options...
lobsteriffic Posted December 2, 2010 Share Posted December 2, 2010 Hang in there, room mates can be tough to deal with. Are you living in a dorm? What are the food options like there? Sorry if you've already mentioned that somewhere. Link to comment Share on other sites More sharing options...
Ruhtroh Posted December 2, 2010 Author Share Posted December 2, 2010 Hang in there, room mates can be tough to deal with. Are you living in a dorm? What are the food options like there? Sorry if you've already mentioned that somewhere. Thanks for the concern. I'm doing fine... was just annoyed with my body after that bad workout. Yes, I'm living in a dorm. I'm in a forced triple--a double converted into a triple. It's not bad, just not as nice as home haha They always have vegan food here, so I shouldn't have complained. I need to make myself eat more, is all. I should get a rice cooker and always have quinoa cooked.... Link to comment Share on other sites More sharing options...
Ruhtroh Posted December 4, 2010 Author Share Posted December 4, 2010 12/4/10 Squats: (3x5) 195OHP: (3x5) 85+ (microloaded with collars) DL: (1x5) 225, (1x3) 275, single at 295Chin-ups: 7 *PR*, 5, 3Weighted prone bridges: +45 pounds for 45, 30 seconds Not a bad workout! Finally! OHP went up pretty well.Chin-ups felt great today! Personal record of 7, even though I gained weight! Link to comment Share on other sites More sharing options...
Ruhtroh Posted December 7, 2010 Author Share Posted December 7, 2010 12/6/10 Squats: (5, 5, 3) 200 *PR*BP: (5, 5, 3, 2, 2) 160 NO! Time to deload.BB rows: (3x5) 120Dips: 8, 7, 6 *PR* Reverse crunches: (3x12) Uhhh... I'm getting porky. I weight 194 fully clothed, fed, hydrated. I want to cut some weight off, but I'll keep going! BULK! Link to comment Share on other sites More sharing options...
VeganEssentials Posted December 7, 2010 Share Posted December 7, 2010 Still looking great for progress as always, Rutroh! Give lower-carb dieting a shot when it's time to cut some fat. I find that I can still maintain strength well on about 125-150g carbs/day (eating one larger carb-filled meal after training, rest of them on the low side of the spectrum), best type of diet I've done to drop fat without losing a ton of muscle or needing to kick in cardio multiple times per week. Link to comment Share on other sites More sharing options...
VeganEssentials Posted December 7, 2010 Share Posted December 7, 2010 And, to follow up on the overhead stuff as Chewy noted, it's usually the slowest lifting to progress for most people, so don't sweat it too much. As I tend to tell people here often, if your overhead strict pressing stalls out, change it up to doing push presses, 1-arm DB presses with a bit of side lean when necessary, partial presses, etc. as those things tend to work well for breaking through strict pressing plateaus. When you get to where you're push pressing 10-20% above your strict press weights, it definitely builds more strength and confidence for when you go back to strict pressing. Which is why I'm about to change back to non-strict pressing soon, as I'm hitting a wall myself! Link to comment Share on other sites More sharing options...
lobsteriffic Posted December 7, 2010 Share Posted December 7, 2010 Yay on the OHP! Link to comment Share on other sites More sharing options...
Ruhtroh Posted December 7, 2010 Author Share Posted December 7, 2010 Thanks for the words, both of you. Feeling better about OHP. I feel like my form has improved a bit. I definitely eat too many carbs. It's an easy way to get calories around here. There are juices and vegan cookies (Alternative Baking Company... delicious). Link to comment Share on other sites More sharing options...
Ruhtroh Posted December 9, 2010 Author Share Posted December 9, 2010 12/8/10 Squats: (5, 3, 2) 200 OHP: (3x5) 90 DL: (1x5) 235, (1x2) 275Pull-ups: 5, 3, 2Prone bridges: + 45 pounds: 50 seconds, 40 seconds Link to comment Share on other sites More sharing options...
Ruhtroh Posted December 12, 2010 Author Share Posted December 12, 2010 Drat! Another bad workout. Squats: (2, 2) 200 Awful awful awful awful BP: (5, 3) 160; (7, 6) 135Inverted rows: (3x5) 125 *PR*Dips: 8, 6, 5 Been stressed from final projects and exams. Can't wait to go home! 5 nights, and then I'm back in business! Link to comment Share on other sites More sharing options...
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